I have a new practice of mixing 5 g glutamine, 5 g creatine, 1 scoop gatorade, and a bunch of ice cold water in a cup for my workout. I'm happy with the results so far (reduced soreness and of course the nice creatine bloat) and the extra sugar was great during leg day> I usually just drink water.
This is my ghetto version of the legendary Milos shake, which looks like this:
Pre Workout:
3-10g Creatine
3-10g Glutamine
15-20g Essential Amino Acids
15g BCAA
30-50g Vitargo or Dextrose
1tsp electrolyte drink powder
During Workout:
3-5g Creatine
3-10g Glutamine
15-20g Essential Amino Acids
15g BCAA
50g Vitargo or Dextrose
1tsp electrolyte drink powder
Post Workout
3-5g Creatine
3-10g Glutamine
40-50g Whey
50-75g Vitargo or Dextrose
1tsp electrolyte drink powder
Is it good "as is"? Should I experiment with adding whey to it, or any of that dex?
Should protein be present in a During-workout drink? BCAAs? Aminos?